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- What's up party people?

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And welcome to 
Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice for the hips 
and the lower back body.

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So hop into something 
comfy and let's get started.

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(upbeat music)

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Alrighty my friends, let's
begin seated in your yoga mat

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with the legs 
out in front of ya.

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You're gonna lift your knees,
place your feet on the ground,

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try to aim your 
toes pointing forward.

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Just to start to send some
awareness towards your feet.

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And then you're 
gonna take your hands

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and you're gonna 
touch your booty.

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So we're gonna move fleshy part
of the buttocks to the side so

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that you can feel this grounding
down through your sits bones.

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And if you don't feel it,
that's okay.

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Just would be to each his own.

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Moving the buttocks 
just so you feel grounded.

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So we have our feet grounded

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and then we have 
the sits bones grounded.

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And then just notice if the
knees are coming in or out.

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See if you can 
align knees with ankles,

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so you have two 
slides going down.

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Awesome, so we have 
a swift practice today.

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Swift is and not long so

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we're gonna jump 
right in with the breath.

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Bring your hands 
to your hamstrings.

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Just behind the 
back to the thighs here.

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You're gonna 
keep your feet rooted,

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loop your shoulders, 
start to lift your heart up.

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Now, there is

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the likely chance
that you've picked this video

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because you're experiencing some
tension or some tightness in the

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lower back or hips so see if you
can send awareness and breath,

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whatever that means to you,
right down to that lower back

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right away here 
as you breathe in.

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And breathe out.

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Then in your next breath in,
sit up a little taller,

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breathe in and then breathe out
you're gonna slowly send your

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heart forward, chest forward.

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You're gonna drape over 
the tops of your thighs.

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Now you might clasp 
opposite elbow here.

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Notice if the knees are 
wanting to come in or out.

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See if you can keep these two
nice straight lines from the

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knees to the ankles, 
toes pointing forward and

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then yep, you guessed it.

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Some of you are 
probably already there,

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you're gonna relax 
the weight of the head over

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and still continue 
with the breath.

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Ah, should feel really good.

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Notice where you might be 
holding or clenching in

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the neck, the traps, 
the shoulder area.

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The skin on 
the forehead, the jaw,

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keep awareness in the toes.

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So keep that connection of the
sits bones and your feet just

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kind of grounding 
you into the moment.

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Take a moment to 
close your eyes here.

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Just feel the power of
your breath, that wave.

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Notice how it can 
stretch as you breathe in

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and soften as you breathe out.

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And again, 
if you haven't already,

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go ahead and close your 
eyes just for moment here,

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go inward.

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I love this shape.

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Doesn't always have 
to be a fancy yoga pose.

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Just uniting breath and body.

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Sweet, take one more deep breath

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in your own private
little love cave here.

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Nice, now release the hands,

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press the palms 
firmly into the earth.

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Stay connected to everything

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that is touching 
the ground here,

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your foundation as 
you tuck the chin,

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start to lean back, way back,
and slowly roll it up.

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Awesome, take a 
deep breath in here.

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Head over heart, 
heart over pelvis.

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And then as you exhale,

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hands are gonna 
come to behind the thighs.

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You're gonna lift the toes up,
dig into the heels and if you're

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experiencing any pain or 
discomfort in lower back,

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you're just gonna stay here.

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If you're here for more of the
release and preventative care

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then you're gonna lean back
and lift the shins and toes up

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parallel to the ceiling.

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Just connecting to 
little core stability here.

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So we're here or we're 
here and we're breathing deep.

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Jumping right in.

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Thank you so much for sharing
your time and energy with me and

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with the Yoga 
With Adriene community.

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You made a great choice.

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Take one more breath,
you got it.

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Awesome, then we're 
gonna slowly release,

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feet back to the ground.

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Then you're gonna 
send the left leg out long.

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You're gonna hug 
the right knee in,

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squeeze as you send

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your sternum up 
towards the sky.

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Flex your left toes, take a deep
breath in and then on an exhale,

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you're gonna slowly bring 
your right hand behind you

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and you're not 
gonna twist to look back.

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You're just gonna 
twist to look to the right.

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So the right side of your mat,
not all the way back.

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Just gentle and easy here.

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Big breath, squeeze and lift.

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Great, then you're 
gonna come back to center.

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We're gonna bring the 
right knee out this time.

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And then we're gonna 
lift the right fingertips

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all the way up towards the sky.

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Left fingertips 
brace behind you.

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Then you're gonna think up
and over as you reach the

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left fingertips to either 
grab the outer, sorry,

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right fingertips to grab
the outer edge of your left foot

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or your left shin 
or your left thigh.

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So you could be here,
here or here.

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Now actively draw the 
top of the right thigh,

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that meaty quad muscle,
and your thigh bone,

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the femur, down towards 
the earth as you inhale,

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lift your chest.

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Lots of awareness.

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100% full body awareness.

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Take a deep breath in.

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And then exhale, 
you're gonna release your hand

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and then we're just gonna take 
the hands to the earth,

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the shin or the foot and you're
gonna come all the way flat,

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belly towards the thigh.

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Just intention not you 
have to come all the way flat.

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Head to knee pose, 
take one more breath here.

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Big cycle of breath in and out.

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Breathing into that lower back
body and then slowly release.

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Don't push anything.

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Just let it kind of be 
where it's at today.

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And you're gonna guide 
the right knee all the way up.

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And we'll just do a switcheroo.

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Send the right leg down,
I'm not gonna lie guys,

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I'm on a little bit of 
a cold medicine. Okay?

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Just got to keep it real.

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Right leg goes out,
left leg comes in.

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Nothing better than a little
at-home yoga to tend to the body

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so I'm all good, don't worry.

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Not that you were worried.
(laughs)

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Squeeze and lift so
find this foundation first.

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Nice and tall, 
hug that left knee in.

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And then again, we're 
not going all the way back.

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Today, we're just 
going to the left.

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So you'll bring the 
left fingertips behind.

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This is to help us resist the

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urge of cranking 
all the way back,

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creating stability 
and finding length today.

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Big breath here, 
breathe into your belly.

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Nice, and then slowly 
we'll come back to center.

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We're gonna open 
the left knee out.

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Beautiful, then 
left fingertips reach up.

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Got it right this time.

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Right fingertips come back to
anchor you and then you're gonna

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think up and over as you reach
towards the outer edge of

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the right thigh, 
outer edge of the right shin,

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or all the way over to 
outer edge of that right foot.

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And you're of course 
gonna feel that great,

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long lengthy release 
in the lower back body.

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And you know what 
makes it even better?

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You bringing 
conscious breath to the par-tay.

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So soften your gaze.

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Breathe deep.

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Let your left thigh bone,
left quad get really heavy here.

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So we're actively 
drawing down as we lift

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and lengthen over the right leg.

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Awesome, then slowly release.

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Frame your right leg with your
hands and then you'll decide

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what feels best here.
Maybe grabbing the shin.

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Maybe one day the foot,
maybe you're just here.

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Baby steps

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and we'll slowly 
fall into our version

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of head to knee pose, 
Janu Sirsasan.

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Hey buddy.

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Breathing deep.

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Then slowly press 
into your foundation to

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roll up and look what Benji did.
(laughs)

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He loves to sit on top
of people or on top of things.

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You think you're a lap dog.

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Okay, from here,

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from here we're
gonna pull the right foot in to

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meet the left, Baddha Konasana

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but we're gonna give 
ourself a lot of space today.

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So if you're used to kind of
zipping up to the center line,

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awesome for you, my loves but

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we're gonna give 
ourself a little space.

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You're gonna create a diamond
shape by bringing the heels out.

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Then hands are gonna hold 
on to the shins or the ankles

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so shins if you seem to 
be rounding forward.

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If you have that length already
here then you can go ahead and

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go for the ankle and find a
little rotation in the pelvis.

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Okay, inhale, 
sit up nice and tall.

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Exhale, bend the elbows.

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You're just gonna slowly shift
forward so that you're looking

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just beyond the toes.

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Maybe looking into a pond,
seeing your reflection.

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And then we'll come 
all the way back up.

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And then back again, 
navel draws in and up,

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create space, coming forward,
bend the elbows.

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And then come back up and
then this is the last time we're

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gonna hold there, and you
might find that the option is

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available to allow the elbows to
press the tops of the thighs out

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a little bit and 
maybe open the toes.

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So we're breathing deep.

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Tops of the thighs 
actively anchoring down.

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Ooh, yeah.

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This is a good one, tuck 
the chin a little bit here.

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Find length.

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Nice, and then release.

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Bring the hands 
to the outer edges

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of the thighs or the knees.

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You're gonna bring the knees
together and then we're gonna

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send the legs out long.

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If the legs are a bit tight,
lower back, hamstrings

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a bit tight, just go ahead 
and keep a nice generous

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bend in the knees by 
digging into the heels.

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If you're able to straighten the
legs let's go ahead and send the

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toes up towards the sky and keep
nice and active in the toes.

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Check it out, left fingertips 
are gonna go back.

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You're gonna slowly 
reach all the way up and over,

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touch your right toes.

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Then come all the way back up.

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Left fingertips, I did it again.

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Right fingertips 
are gonna go back,

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think up and over, 
touch your left toes.

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Again, you can bend the 
knees here for this flow.

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Inhale to reach up and over.

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It's like you're 
swimming here, big stroke.

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And then come back and 
then all the way up and over.

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And you're gonna keep doing this
and see if you can find a nice

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breath to sync up with.

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And this is definitely one where
I like to remind you to not

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worry about what it 
looks like but how it feels.

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Explore the sensations

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as you move with your breath.

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We'll go ahead and even it out.

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And then the next time you're in
your Forward Fold with the knees

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bent or with the legs straight,
with a micro-bend,

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you're gonna go 
ahead and hang out there,

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Paschimottanasana.

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I love to bend my 
knees in Paschimottanasana.

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When I was younger, I really
tried to get that peanut butter

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and jelly sandwich but I think
I was straining my muscles a bit

244
00:12:28,781 --> 00:12:33,950
more then now I know that
I would have wanted. (laughs)

245
00:12:35,421 --> 00:12:36,756
Whoever's doing
the captions on this video,

246
00:12:36,756 --> 00:12:39,687
good luck with that one.
No, just kidding.

247
00:12:39,687 --> 00:12:42,540
Basically, bend your knees.

248
00:12:44,330 --> 00:12:47,133
Because we're not just
trying to get loose hamstrings.

249
00:12:47,133 --> 00:12:48,635
It's all connected, right?

250
00:12:48,635 --> 00:12:53,006
It's all tied in 
to one moving part.

251
00:12:53,636 --> 00:12:55,333
So we want to integrate.

252
00:12:57,076 --> 00:13:00,446
I'll stop talking for a second
and I'll allow you to listen to

253
00:13:00,446 --> 00:13:02,448
the sound of your breath as you

254
00:13:02,448 --> 00:13:06,003
allow the weight 
of the head to relax.

255
00:13:13,292 --> 00:13:16,596
And then take one more 
breath in your private,

256
00:13:16,596 --> 00:13:19,966
beautiful, 
therapeutic love cave.

257
00:13:25,240 --> 00:13:28,508
And then slowly grounding
through your foundation to tuck

258
00:13:28,508 --> 00:13:31,577
the chin and roll 
it all the way up.

259
00:13:31,577 --> 00:13:34,447
Okay, so how you get here will
be a little bit different for

260
00:13:34,447 --> 00:13:38,191
everyone but I'm gonna 
guide you to bend both knees

261
00:13:38,191 --> 00:13:39,986
and bring the feet 
flat to the earth.

262
00:13:39,986 --> 00:13:42,155
Okay, so we're in this bit of an
awkward pose to start but we're

263
00:13:42,155 --> 00:13:45,358
gonna use our fingertips,
we're gonna turn the toes out.

264
00:13:45,358 --> 00:13:46,359
This is very important.

265
00:13:46,359 --> 00:13:49,128
Turn your toes out, bring 
your fingertips behind you,

266
00:13:49,128 --> 00:13:51,631
then here we go, lift 
up from your pelvic floor,

267
00:13:51,631 --> 00:13:54,767
connect to your core and 
you're gonna slowly come forward

268
00:13:54,767 --> 00:13:55,835
into a Froggy Pose.

269
00:13:55,835 --> 00:13:59,687
Knees are gonna trace the toes.

270
00:13:59,687 --> 00:14:01,207
A big hip opener here.

271
00:14:01,207 --> 00:14:04,143
Find soft, easy movement here.

272
00:14:04,143 --> 00:14:06,446
Notice if you got a little bit
frustrated there, that's okay.

273
00:14:06,446 --> 00:14:10,349
That's why we're 
here to create space

274
00:14:10,349 --> 00:14:14,120
one lovely at-home 
yoga practice at a time.

275
00:14:14,120 --> 00:14:15,588
It's all good.

276
00:14:15,588 --> 00:14:17,363
So create a 
little movement here.

277
00:14:17,363 --> 00:14:21,260
You can stay in the Froggy Pose
or you might widen your feet

278
00:14:21,260 --> 00:14:23,763
just a bit more, 
drop your heels back

279
00:14:23,763 --> 00:14:27,200
and come into 
this low yogi squat.

280
00:14:27,200 --> 00:14:29,669
A little Malasana variation.

281
00:14:29,669 --> 00:14:33,072
So you know your body best,
you are the expert.

282
00:14:33,072 --> 00:14:34,941
So you can stay in 
the Froggy or come here.

283
00:14:34,941 --> 00:14:40,046
Big full, deep breaths no matter
what variation you're choosing.

284
00:14:41,572 --> 00:14:45,337
Again, try to think of 
the body as one moving part.

285
00:14:45,337 --> 00:14:47,820
It's kind of why I've selected
this little dance today so that

286
00:14:47,820 --> 00:14:50,723
we're not just going 
isolating hip stretch.

287
00:14:50,723 --> 00:14:53,691
Isolating back stretch.

288
00:14:53,691 --> 00:14:56,414
Even though this is 
really great for the lower body.

289
00:14:58,464 --> 00:15:00,199
All of it, take one more breath.

290
00:15:00,199 --> 00:15:02,702
Maybe lean back 
wherever you are.

291
00:15:02,702 --> 00:15:04,976
Sit up nice and tall.

292
00:15:04,976 --> 00:15:08,930
Yes, and then release 
we're gonna lift the heels

293
00:15:08,930 --> 00:15:09,895
if you're in the squat.

294
00:15:09,895 --> 00:15:12,078
You're gonna 
walk the toes back in.

295
00:15:12,078 --> 00:15:15,381
Knees are gonna 
go forward, toes forward.

296
00:15:15,381 --> 00:15:18,084
Come to the center of your mat.

297
00:15:18,084 --> 00:15:19,852
And again, if you're 
feeling sluggish today,

298
00:15:19,852 --> 00:15:21,954
just remember this 
time is so awesome.

299
00:15:21,954 --> 00:15:25,458
You get to kick your
shoes off and do yoga, right?

300
00:15:25,458 --> 00:15:28,327
You're not at work, yet.

301
00:15:29,904 --> 00:15:32,999
Okay, then from here 
toes pointing forward,

302
00:15:32,999 --> 00:15:35,034
fingertips on the 
earth to support us,

303
00:15:35,034 --> 00:15:37,270
we're gonna slowly 
drop the head down,

304
00:15:37,270 --> 00:15:39,705
drop the heels and 
send the hips up high

305
00:15:39,705 --> 00:15:43,142
so you're in a 
Standing Forward Fold.

306
00:15:43,142 --> 00:15:46,145
Allow the blood 
to flush to the head.

307
00:15:46,145 --> 00:15:48,714
You can claps the elbows, 
rock a little side to side.

308
00:15:48,714 --> 00:15:50,583
Now you have gravity 
working for you here.

309
00:15:50,583 --> 00:15:51,284
So you might be able to

310
00:15:51,284 --> 00:15:52,652
straighten the 
legs just a bit more.

311
00:15:52,652 --> 00:15:55,888
But careful not to lock them.

312
00:15:55,888 --> 00:15:58,624
And then really, oh, 
take this time to release.

313
00:15:59,951 --> 00:16:03,863
Have you been holding on to or
carrying around something heavy

314
00:16:03,863 --> 00:16:05,865
that needs to be shed?

315
00:16:08,067 --> 00:16:11,237
No matter how big or how small,
can you take a really conscious

316
00:16:11,237 --> 00:16:13,673
moment here to let go?

317
00:16:13,673 --> 00:16:17,424
Choose to release something

318
00:16:17,424 --> 00:16:21,977
that maybe is 
just no longer needed.

319
00:16:25,017 --> 00:16:27,625
Maybe that's just tension 
in the neck and shoulders

320
00:16:27,625 --> 00:16:29,889
or tightness in the hips.

321
00:16:29,889 --> 00:16:32,787
That's where we 
store it all anyway.

322
00:16:32,787 --> 00:16:34,660
Oh yeah.

323
00:16:34,660 --> 00:16:36,329
If the arms are clasped,

324
00:16:36,329 --> 00:16:38,998
go ahead and 
release the hands down.

325
00:16:38,998 --> 00:16:41,601
Now you're gonna walk your
feet as wide as your yoga mat.

326
00:16:41,601 --> 00:16:44,103
Once again, turn the toes out.

327
00:16:44,103 --> 00:16:46,005
Inhale, use your 
fingertips on the ground

328
00:16:46,005 --> 00:16:47,506
and exhale to support you.

329
00:16:47,506 --> 00:16:51,744
Exhale, slowly drop your center
back down into your Froggy or

330
00:16:51,744 --> 00:16:55,477
into your yogi squat.

331
00:16:55,477 --> 00:16:58,684
Take a deep breath in here,
smile, life is good.

332
00:16:58,684 --> 00:17:00,953
Then exhale, you're gonna
bring the fingertips behind you.

333
00:17:00,953 --> 00:17:05,191
We're gonna come all
the way back sitting, seated.

334
00:17:05,191 --> 00:17:07,059
Awesome, send the legs out long.

335
00:17:07,059 --> 00:17:09,328
Sit up nice and tall.

336
00:17:09,328 --> 00:17:11,483
Beautiful Dandasana.

337
00:17:11,483 --> 00:17:15,601
Toes up towards the sky,
breathing deep.

338
00:17:15,601 --> 00:17:19,233
Close your eyes, center.

339
00:17:23,108 --> 00:17:24,743
Nice and then 
press into your hands,

340
00:17:24,743 --> 00:17:26,178
dig into your heels.

341
00:17:26,178 --> 00:17:28,347
You're gonna lift your hips up.

342
00:17:28,347 --> 00:17:29,982
Send 'em towards 
the front of your mat

343
00:17:29,982 --> 00:17:31,651
and come all 
the way to your back.

344
00:17:31,651 --> 00:17:34,921
When you get there, 
take a deep breath in.

345
00:17:34,921 --> 00:17:37,857
The deepest breath you've
taken all day and as you exhale,

346
00:17:37,857 --> 00:17:40,262
hug your navel into your spine

347
00:17:40,262 --> 00:17:43,462
and hug the knees 
up towards the chest.

348
00:17:43,462 --> 00:17:45,231
That's right, find 
what feels good here.

349
00:17:45,231 --> 00:17:47,199
Give yourself a big hug.

350
00:17:47,199 --> 00:17:49,669
Roll around one 
way and then the other.

351
00:17:49,669 --> 00:17:53,572
Let any sounds of gestures that
want to come out of the body,

352
00:17:53,572 --> 00:17:56,542
(laughs) let them come out.

353
00:17:56,542 --> 00:17:59,670
Sigh of relief or release.

354
00:18:05,751 --> 00:18:10,165
Great, then you're gonna lower
your left foot to the ground.

355
00:18:10,165 --> 00:18:14,564
And you're gonna cross your
right leg over your left leg.

356
00:18:15,361 --> 00:18:17,463
Now check it out, use the
hands to press into the earth,

357
00:18:17,463 --> 00:18:19,899
you're gonna shift your hips
over towards your right side of

358
00:18:19,899 --> 00:18:24,637
your mat, and then slowly just
allow your legs to fall towards

359
00:18:24,637 --> 00:18:25,938
the left side of your mat.

360
00:18:25,938 --> 00:18:28,341
Now, if you're 
experiencing any stress

361
00:18:28,341 --> 00:18:29,742
or tension in the lower back,

362
00:18:29,742 --> 00:18:32,979
you're gonna skip this and
you're gonna come into

363
00:18:32,979 --> 00:18:35,748
maybe a more gentler twist.

364
00:18:35,748 --> 00:18:38,050
Make it an easy reclined twist.

365
00:18:38,050 --> 00:18:41,350
Knees just stacked 
on top of each other.

366
00:18:43,089 --> 00:18:46,392
Otherwise we're in 
the Garudasana legs-ish,

367
00:18:46,392 --> 00:18:48,094
Eagle Legs, breathing deep.

368
00:18:48,094 --> 00:18:51,130
Soft fingertips.

369
00:18:51,130 --> 00:18:54,009
Send your breath downward.

370
00:18:56,809 --> 00:18:58,237
And then anchor 
through your foundation

371
00:18:58,237 --> 00:19:00,873
to come all the way back up.

372
00:19:00,873 --> 00:19:04,377
Right foot comes to the earth as
you re-center the spine and then

373
00:19:04,377 --> 00:19:06,482
left leg's gonna cross over.

374
00:19:06,482 --> 00:19:09,044
We're gonna use our 
foundation to lift the hips up.

375
00:19:09,044 --> 00:19:10,859
Press down through the earth,
lift the hips up,

376
00:19:10,859 --> 00:19:12,818
send the hips to the 
left side of the mat.

377
00:19:12,818 --> 00:19:15,121
And then let this just 
fall easy to the right.

378
00:19:15,121 --> 00:19:17,275
No pushing or forcing.

379
00:19:17,275 --> 00:19:19,525
Mmmm.

380
00:19:22,562 --> 00:19:24,830
And we're 
breathing into the belly.

381
00:19:24,830 --> 00:19:26,699
You can close 
your eyes on this one.

382
00:19:38,054 --> 00:19:40,379
And then slowly press 
into your foundation to come

383
00:19:40,379 --> 00:19:43,015
all the way back up to center.

384
00:19:43,015 --> 00:19:47,019
Take your hands, 
bring them to your kneecaps.

385
00:19:47,019 --> 00:19:48,521
You might have to 
peek at me for this one.

386
00:19:48,521 --> 00:19:49,889
We're gonna 
stabilize a little bit,

387
00:19:49,889 --> 00:19:52,525
neutralize the spine by
bringing the palms to the knees.

388
00:19:52,525 --> 00:19:54,326
You're gonna scoop 
the tailbone up first

389
00:19:54,326 --> 00:19:56,028
so that it's nice and 
flush with the mat.

390
00:19:56,028 --> 00:19:59,598
This should feel yummy and
it requires you to be active.

391
00:19:59,598 --> 00:20:01,434
So you're gonna 
scoop the tailbone up,

392
00:20:01,434 --> 00:20:02,768
draw the navel down.

393
00:20:02,768 --> 00:20:06,238
So there's no space between.

394
00:20:06,238 --> 00:20:10,076
Breathe deep here, 
try to soften through your feet.

395
00:20:10,076 --> 00:20:12,078
And then if this
just feels amazing,

396
00:20:12,078 --> 00:20:14,880
you're just gonna stay here.

397
00:20:14,880 --> 00:20:16,782
Otherwise, we're gonna release

398
00:20:16,782 --> 00:20:19,852
and now slowly 
allow the pelvis to tilt,

399
00:20:19,852 --> 00:20:21,120
the lower back to lift up.

400
00:20:21,120 --> 00:20:22,621
Just the opposite 
of what we were doing.

401
00:20:22,621 --> 00:20:26,192
And again, you'll know if it's
right for you to stay with your

402
00:20:26,192 --> 00:20:28,109
lower back flush with the mat.

403
00:20:30,030 --> 00:20:33,466
And if you do take the tilt, 
you might come right on

404
00:20:33,466 --> 00:20:35,829
to that SI joint, 
right on to the sacrum.

405
00:20:35,829 --> 00:20:37,770
Nice and easy.

406
00:20:37,770 --> 00:20:40,005
Soft in the feet,
soft in the jaw.

407
00:20:43,542 --> 00:20:46,045
Great, and then nice and slow,
scoop the tailbone up.

408
00:20:46,045 --> 00:20:47,480
Hug the knees into the chest.

409
00:20:47,480 --> 00:20:48,814
Nice work, you're 
gonna reach around.

410
00:20:48,814 --> 00:20:50,882
We're gonna end 
with a Happy Baby.

411
00:20:50,882 --> 00:20:53,052
So you're gonna grab 
the outer edges of the feet

412
00:20:53,052 --> 00:20:54,153
or the inner arches.

413
00:20:54,153 --> 00:20:58,157
I'll let yogi's 
choice rule here.

414
00:20:58,157 --> 00:21:00,292
And then you're gonna 
kick one leg then the other,

415
00:21:00,292 --> 00:21:03,496
soles of the feet actively
kicking towards the sky.

416
00:21:03,496 --> 00:21:05,778
And now actively 
reach your tailbone towards

417
00:21:05,778 --> 00:21:07,166
the front edge of your mat.

418
00:21:07,166 --> 00:21:09,668
Try to lift up 
the lower back here.

419
00:21:09,668 --> 00:21:10,336
Breathe deep.

420
00:21:10,336 --> 00:21:12,605
If you want to some 
soft easy movement here,

421
00:21:12,605 --> 00:21:14,512
please do.

422
00:21:14,512 --> 00:21:16,075
(sighs)

423
00:21:16,075 --> 00:21:19,578
One more big breath in and out.

424
00:21:21,350 --> 00:21:22,915
And then we'll release.

425
00:21:22,915 --> 00:21:24,517
Awesome. Feet come 
to the ground.

426
00:21:24,517 --> 00:21:27,343
You're gonna windshield wiper
the legs one way and then the

427
00:21:27,343 --> 00:21:32,792
other to extend the 
legs all the way out.

428
00:21:35,728 --> 00:21:37,229
Great, bring you
left hand to your heart

429
00:21:37,229 --> 00:21:39,331
and your right 
hand to your belly.

430
00:21:39,331 --> 00:21:41,771
We'll take a final breath here
to just allow the nutrients

431
00:21:41,771 --> 00:21:44,270
of our practice to settle in.

432
00:21:46,649 --> 00:21:49,708
Go ahead and close your 
eyes when you land here.

433
00:21:49,708 --> 00:21:51,995
Feel the warmth of your hands.

434
00:21:54,573 --> 00:21:57,258
Inhale, lots of love in.

435
00:21:59,000 --> 00:22:02,098
And exhale, lots of love out.

436
00:22:05,191 --> 00:22:06,926
Nice work today.

437
00:22:06,926 --> 00:22:09,261
Go ahead and 
leave behind anything

438
00:22:09,261 --> 00:22:10,947
that's not working for you, 
not serving you.

439
00:22:10,947 --> 00:22:12,831
You can just leave it 
on the yoga mat.

440
00:22:12,831 --> 00:22:16,521
It'll evaporate and transform
into something new for someone.

441
00:22:16,521 --> 00:22:21,740
So just a little opportunity
to release and leave behind

442
00:22:21,740 --> 00:22:25,978
whatever wasn't working so
that you can plant new seeds,

443
00:22:25,978 --> 00:22:30,682
find new joy and 
rock your best self.

444
00:22:30,682 --> 00:22:35,187
I want to rock 
with you all night.

445
00:22:36,078 --> 00:22:38,924
(hums)

446
00:22:40,680 --> 00:22:45,130
Go ahead and
bring your palms together.

447
00:22:45,130 --> 00:22:47,518
Tap into a little inner smile.

448
00:22:50,189 --> 00:22:55,096
Take a deep breath in and we
finish by quietly whispering

449
00:22:56,867 --> 00:22:59,384
Namaste.

450
00:22:59,384 --> 00:23:03,525
(upbeat music)